For strength, stability, core power, flexibility, and balance, Suspension Training® delivers results. Used by the best of the best, from professional trainers to the elite athletes they work with, Suspension Training is a respected and essential component of conditioning programs worldwide. Now, the ultimate Suspension Training expert shares the ultimate in Suspension Training exercises and programs.
Complete Guide to TRX® Suspension Training®, from renowned strength and conditioning expert Dr. Jay Dawes, is the authoritative guide to Suspension Training. This resource is so thorough that it has earned the endorsement of TRX®. Look inside at the instruction, advice, and insights, and you’ll see why. This is a one-of-a-kind resource designed to take workouts to unprecedented levels.
Complete Guide to TRX® Suspension Training® includes instructions for more than 115 exercises. Complete with photo sequences, variations, and safety recommendations, you’ll learn how to develop and integrate strength, power, core stability, flexibility, and balance with the use of a Suspension Trainer ™. In the gym, at home, or on the road, this guide is the ultimate training companion. With over thirty ready-to-use programs, you have options for any situation and every desire. It’s all here.
If you want the best in exercise, training, and workouts, then look no further than Complete Guide to TRX® Suspension Training®. Discover why millions of athletes make Suspension Training the core of their program.
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Lie facedown with forearms facing away from the anchor point. Place one foot in each stirrup. From the facedown position, lift the hips and torso until the elbows are directly under the shoulders and the upper arms are perpendicular to the ground using one continuous movement (see figure). Measure this test by tracking the time spent holding the plank position with perfect form and technique. As soon as technique breaks, the test should be terminated. This should be the first test performed in the series. If unable to perform this exercise, substitute the standing plank (see pg. 139).
Face away from the anchor point and place the feet in the foot cradles. Place the hands on the ground approximately shoulder-width apart. Set the body in a straight line, or plank position. While bracing the trunk and keeping the arms straight, pull the shoulder blades down and together (see figure a). Bend at the elbows to lower the body to the ground, keeping the torso flat and rigid, until reaching a 90-degree angle at the elbows (see figure b). Push the body back up to the starting position. This test is measured by counting the number of repetitions performed within a set period of time (e.g., one or two minutes), or by counting the number of repetitions performed with good technique or until volitional fatigue. During this test, one may rest in the starting position. If the individual is unable to maintain a proper plank position (i.e., hips drop or rise), the test should be terminated and the number of repetitions to this point should be recorded.
Face toward the anchor point and grab the handles (one in each hand) using a neutral grip. While keeping the arms completely straight, position your feet directly underneath the anchor point and lean back until the torso is at approximately a 45-degree angle to the ground (see figure a). Pull the shoulder blades together and downward. Pull the body toward the anchor point by bending the arms and extending the shoulders (see figure b). Slowly extend the arms and allow the shoulders to flex to return to the starting position. This test is measured by counting the number of repetitions performed within a set period of time (e.g., one or two minutes), or by counting the number of repetitions performed with good technique or until volitional fatigue. During the test, one may rest in the starting position. If the individual is unable to maintain a proper plank position (i.e., hips drop or rise), the test should be terminated and the number of repetitions to this point should be recorded.
Face away from the anchor point with the hands on the hips, and place one foot in the foot cradles (see figure a). The other foot should be firmly planted on the ground with your weight evenly distributed between your big toe, your little toe, and your heel. While maintaining a rigid torso, allow the lead leg, ankle, knee, and hip to bend until the top of the thigh is parallel to the ground (see figure b). Extend the lead leg and bring the back foot forward until back in the starting position. This test is measured by counting the number of repetitions performed within a set period of time (e.g., one or two minutes), or by counting the number of repetitions performed with good technique or until volitional fatigue. During this test, one may rest in the starting position. If the individual is unable to maintain balance, the test should be terminated and the number of repetitions to this point should be recorded. After completing this, place the opposite foot in the stirrups, and then repeat the procedure using the opposite leg.
HOW TO USE THE RESULTS
The information gathered from testing can be used in several ways. This section explains how to use this information to determine how effective the training program is and how to adjust it to continue making progress.
Figure 4.1 is a blank Suspension Training assessment tracking sheet for measuring fitness progress.
One way to gauge fitness progress is to simply look at the amount, or percentage, of change from testing date to testing date. To calculate the amount of change, subtract the value of the previous test from the value of the current test. Take a look at the completed tracking sheet in figure 4.2. If the athlete was able to perform 20 push-ups during the first test, and 12 weeks later was able to perform 30 push-ups, this would be a net change of 10 push-ups. The percentage of change could also be calculated as follows:
- Subtract the old value from the new value:30 push-ups (current test) – 20 push-ups (previous test) = 10 push-ups
- Divide the amount of change by the old value:10 push-ups (amount of change) / 20 push-ups (previous test) = 0.50
- Convert to a percentage by multiplying the decimal number by 100:0.50 × 100 = 50% increase
Part I: Science of Suspension Training
Chapter 1: Foundation of Suspension Training
Chapter 2: Benefits of Suspension Training
Chapter 3: Setup, Safety, and Success
Chapter 4: Physical Assessment
Part II: Suspension Training Exercises
Chapter 5: Upper-Body Exercises
Chapter 6: Lower-Body Exercises
Chapter 7: Core Exercises
Part III: Suspension Training Programs
Chapter 8: Foundations of Program Design
Chapter 9: Prehabilitation
Chapter 10: Strength and Power
Chapter 11: Speed and Agility
Chapter 12: Balance, Stability, and Flexibility
Chapter 13: Total-Body Conditioning